WOD – March 20, 2015

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.  Kayla’s first day with S2CF was Tuesday, 3/10.

 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  More details to come.  Please tell your friends and family about the new process!

 

*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made.  This change was effective Thursday, 2/26.

 

WOD

Training:

Open WOD 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Workout 15.4 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

 NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.


 

107 Thoughts on “WOD – March 20, 2015

  1. 68 scaled.

  2. Maria Goral on March 22, 2015 at 8:54 pm said:

    92 scaled

  3. 48 scaled

  4. Some colleges make this a two-stage course of.

  5. Thank you, I’ve recently been looking for info approximately this
    subject for a long time and yours is the greatest I have
    came upon so far. However, what concerning the bottom line?

    Are you certain in regards to the supply?

  6. Licensed Financial Planner Board of Standards Inc.

  7. Greetings from Florida! I’m bored to tears at work so I decided to check out your site on my iphone during
    lunch break. I enjoy the knowledge you provide here and can’t wait to take
    a look when I get home. I’m amazed at how fast your
    blog loaded on my phone .. I’m not even using WIFI, just 3G ..
    Anyways, very good site!

  8. I’ll immediately take hold of your rss feed as I can not
    to find your email subscription link or newsletter service.
    Do you have any? Kindly allow me recognize in order that I may just subscribe.
    Thanks.

  9. Licensed Monetary Planner Board of Requirements Inc.

  10. I am no longer sure the place you are getting your info, however good
    topic. I needs to spend a while learning much more or working out more.

    Thank you for magnificent info I used to be on the lookout for this
    info for my mission.

  11. Greetings! Very useful advice in this particular post!
    It is the little changes which will make the most important
    changes. Many thanks for sharing!

  12. Hi there, I enjoy reading through your article. I wanted to write
    a little comment to support you.

  13. Thanks for sharing your thoughts about brazil elections. Regards

  14. This is very attention-grabbing, You are a very skilled blogger.
    I have joined your rss feed and sit up for in the hunt for extra of your
    fantastic post. Also, I’ve shared your site in my social networks

  15. This design is spectacular! You obviously know how to keep a reader amused.
    Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!)
    Great job. I really loved what you had to say, and
    more than that, how you presented it. Too cool!

  16. Good replies in return of this matter with firm arguments
    and explaining everything concerning that.

  17. I got this web page from my friend who told me regarding this
    web site and now this time I am visiting this
    site and reading very informative content at this time.

  18. What’s up, I check your blogs on a regular basis.

    Your writing style is awesome, keep doing what you’re doing!

  19. Hmm is anyone else having problems with the pictures on this
    blog loading? I’m trying to figure out if its a problem on my end or if it’s the blog.
    Any responses would be greatly appreciated.

  20. The fitting recommendation can save you money and time.

  21. The suitable advice can save you time and money.

  22. 6′ wood fences run about 1$18.00 a foot.

  23. The typical building permit costs about $800.

  24. What’s up i am kavin, its my first time to commenting anywhere,
    when i read this piece of writing i thought i could also make comment due to this brilliant article.

  25. I am contemplating a wooden privacy fence.

  26. Hi there! I know this is kinda off topic however I’d figured I’d ask.
    Would you be interested in trading links or maybe guest authoring a blog
    post or vice-versa? My blog goes over a lot of the same topics
    as yours and I feel we could greatly benefit from each other.
    If you’re interested feel free to send me an e-mail. I look forward to hearing from you!
    Wonderful blog by the way!

  27. The fitting recommendation can save you time and money.

  28. You actually make it seem really easy along with your presentation however
    I in finding this matter to be actually something that
    I think I would never understand. It seems
    too complicated and extremely broad for me. I’m looking
    ahead in your next put up, I’ll try to get the hold of it!

  29. 6′ wooden fences run about 1$18.00 a foot.

  30. It’s a pity you don’t have a donate button! I’d certainly
    donate to this brilliant blog! I suppose for now i’ll settle for bookmarking
    and adding your RSS feed to my Google account. I look forward to
    new updates and will share this site with my Facebook group.
    Talk soon!

  31. My partner and I stumbled over here coming from a different web page
    and thought I may as well check things out. I like what I
    see so now i’m following you. Look forward to finding out
    about your web page for a second time.

  32. I really like your blog.. very nice colors & theme. Did you create this website
    yourself or did you hire someone to do it for you? Plz reply as I’m looking to construct my own blog
    and would like to find out where u got this from.
    appreciate it

  33. 6′ wooden fences run about 1$18.00 a foot.

  34. I was curious if you ever considered changing the layout of your blog?
    Its very well written; I love what youve got to say.

    But maybe you could a little more in the way of
    content so people could connect with it better. Youve got an awful lot of text for only
    having 1 or two images. Maybe you could space
    it out better?

  35. Chain-link fences are particularly cost-effective.

  36. Piece of writing writing is also a fun, if you be acquainted
    with then you can write otherwise it is difficult to write.

  37. The right recommendation can prevent time and money.

  38. Chain-hyperlink fences are especially value-efficient.

  39. What a information of un-ambiguity and preserveness of valuable familiarity regarding unpredicted feelings.

  40. I do not even know the way I ended up here, but I thought this publish was once great.
    I don’t recognize who you are but definitely you are going to a famous blogger if you are not already.
    Cheers!

  41. Yes! Finally someone writes about hi.

  42. Remarkable things here. I am very satisfied to peer your article.
    Thanks a lot and I’m taking a look forward to touch you.
    Will you kindly drop me a e-mail?

  43. Hola! I’ve been reading your website for a while now and
    finally got the courage to go ahead and give you a shout out from Austin Tx!
    Just wanted to say keep up the excellent job!

  44. You made some decent points there. I looked
    on the web for more information about the issue and found most individuals
    will go along with your views on this web site.

  45. Hey there! I’ve been reading your blog for a
    long time now and finally got the courage to go ahead and
    give you a shout out from Atascocita Tx! Just wanted to tell you
    keep up the good work!

  46. whoah this blog is excellent i really like reading your posts.
    Stay up the great work! You realize, a lot of people are searching
    round for this information, you can aid them greatly.

  47. Appreciating the hard work you put into your site and detailed information you offer.
    It’s good to come across a blog every once in a while that isn’t
    the same old rehashed information. Excellent read! I’ve bookmarked your site and I’m including your RSS feeds to my Google account.

  48. I like what you guys tend to be up too. This kind of clever work and coverage!
    Keep up the excellent works guys I’ve you guys to our blogroll.

  49. Good way of telling, and fastidious post to get information on the topic of my presentation topic, which i am going to present in institution of higher education.|

  50. Hello! This post could not be written any better! Reading through this post reminds me of my good old room mate! He always kept talking about this. I will forward this page to him. Pretty sure he will have a good read. Many thanks for sharing!|

  51. Asking questions are actually pleasant thing if you are not understanding anything fully, however this paragraph gives fastidious understanding even.|

  52. Thanks a lot for sharing this with all folks you really know what you are speaking about! Bookmarked. Kindly also consult with my website =). We will have a hyperlink trade agreement between us|

  53. Do you mind if I quote a few of your posts as long as I provide credit and sources back to your webpage? My blog site is in the exact same area of interest as yours and my users would genuinely benefit from a lot of the information you present here. Please let me know if this okay with you. Thanks!|

  54. Heya outstanding website! Does running a blog similar to this require a lot of work? I have absolutely no knowledge of programming but I had been hoping to start my own blog soon. Anyhow, should you have any ideas or techniques for new blog owners please share. I understand this is off topic however I just wanted to ask. Cheers!|

  55. What’s Taking place i am new to this, I stumbled upon this I’ve discovered It absolutely helpful and it has aided me out loads. I am hoping to contribute & aid different customers like its helped me. Great job.|

  56. Spot on with this write-up, I truly feel this site needs a great deal more attention. I’ll probably be returning to see more, thanks for the info!|

  57. Hello there I am so thrilled I found your blog, I really found you by mistake, while I was researching on Digg for something else, Nonetheless I am here now and would just like to say cheers for a tremendous post and a all round exciting blog (I also love the theme/design), I don’t have time to read it all at the moment but I have saved it and also included your RSS feeds, so when I have time I will be back to read a lot more, Please do keep up the great work.|

  58. What’s up everybody, here every person is sharing these kinds of familiarity, thus it’s fastidious to read this weblog, and I used to pay a quick visit this website everyday.|

  59. I’ve been browsing online more than 4 hours today, yet I never found any interesting article like yours. It’s pretty worth enough for me. In my opinion, if all website owners and bloggers made good content as you did, the web will be a lot more useful than ever before.|

  60. Have you ever thought about creating an ebook or guest authoring on other sites? I have a blog centered on the same information you discuss and would really like to have you share some stories/information. I know my viewers would appreciate your work. If you’re even remotely interested, feel free to send me an e mail.|

  61. Howdy! Quick question that’s completely off topic. Do you know how to make your site mobile friendly? My weblog looks weird when viewing from my iphone 4. I’m trying to find a template or plugin that might be able to correct this problem. If you have any recommendations, please share. Appreciate it!|

  62. Thanks for any other informative website. The place else may I am getting that type of info written in such a perfect way? I have a mission that I am just now working on, and I have been at the glance out for such information.|

  63. This text is invaluable. How can I find out more?|

  64. Hey there! I understand this is somewhat off-topic however I had to ask. Does building a well-established blog like yours take a massive amount work? I’m completely new to operating a blog however I do write in my diary every day. I’d like to start a blog so I can share my own experience and feelings online. Please let me know if you have any kind of recommendations or tips for new aspiring blog owners. Appreciate it!|

  65. We’re a group of volunteers and starting a brand new scheme in our community. Your website provided us with valuable information to work on. You’ve performed an impressive process and our entire group will likely be grateful to you.|

  66. Greetings! Very helpful advice in this particular post! It’s the little changes that produce the greatest changes. Many thanks for sharing!|

  67. I am not sure where you are getting your info, but great topic. I needs to spend some time learning much more or understanding more. Thanks for excellent information I was looking for this information for my mission.|

  68. May I just say what a comfort to uncover someone who really knows what they are discussing on the net. You certainly know how to bring a problem to light and make it important. More people must check this out and understand this side of your story. I was surprised that you’re not more popular since you certainly have the gift.|

  69. It’s very effortless to find out any matter on web as compared to textbooks, as I found this article at this web site.|

  70. I got this web page from my pal who told me concerning this web page and at the moment this time I am visiting this website and reading very informative articles or reviews at this time.|

  71. Hello to all, the contents present at this web site are genuinely remarkable for people experience, well, keep up the nice work fellows.|

  72. Hello, I think your website might be having browser compatibility issues. When I look at your website in Chrome, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, amazing blog!|

  73. You could definitely see your enthusiasm within the work you write. The sector hopes for even more passionate writers like you who are not afraid to say how they believe. Always follow your heart.|

  74. Nice post. I was checking constantly this blog and I am inspired! Extremely helpful information specially the final part :) I maintain such info a lot. I used to be looking for this certain information for a very lengthy time. Thank you and good luck. |

  75. Excellent blog! Do you have any tips for aspiring writers? I’m planning to start my own website soon but I’m a little lost on everything. Would you recommend starting with a free platform like WordPress or go for a paid option? There are so many options out there that I’m completely overwhelmed .. Any tips? Cheers!|

  76. It’s very straightforward to find out any matter on net as compared to books, as I found this paragraph at this web page.|

  77. Hi, I do think this is a great website. I stumbledupon it ;) I will return yet again since i have book marked it. Money and freedom is the best way to change, may you be rich and continue to help others.|

  78. hello there and thank you for your information – I have certainly picked up something new from right here. I did however expertise several technical issues using this site, as I experienced to reload the website a lot of times previous to I could get it to load properly. I had been wondering if your web hosting is OK? Not that I am complaining, but slow loading instances times will sometimes affect your placement in google and could damage your high quality score if advertising and marketing with Adwords. Well I’m adding this RSS to my email and can look out for much more of your respective exciting content. Ensure that you update this again soon.|

  79. What’s up, its good post on the topic of media print, we all understand media is a wonderful source of data.|

  80. This is really interesting, You’re a very skilled blogger. I’ve joined your feed and look forward to seeking more of your fantastic post. Also, I have shared your web site in my social networks!|

  81. Spot on with this write-up, I actually think this website needs far more attention. I’ll probably be returning to see more, thanks for the advice!|

  82. We absolutely love your blog and find nearly all of your post’s to be just what I’m looking for. Does one offer guest writers to write content for yourself? I wouldn’t mind composing a post or elaborating on some of the subjects you write concerning here. Again, awesome website!|

  83. Hello There. I found your weblog the use of msn. This is an extremely smartly written article. I will make sure to bookmark it and come back to learn more of your useful information. Thanks for the post. I will certainly return.|

  84. Its like you read my mind! You seem to know a lot about this, like you wrote the book in it or something. I think that you could do with a few pics to drive the message home a little bit, but other than that, this is excellent blog. An excellent read. I’ll certainly be back.|

  85. Hello there I am so delighted I found your webpage, I really found you by error, while I was looking on Yahoo for something else, Regardless I am here now and would just like to say thanks for a remarkable post and a all round exciting blog (I also love the theme/design), I don’t have time to browse it all at the moment but I have saved it and also added your RSS feeds, so when I have time I will be back to read much more, Please do keep up the awesome job.|

  86. I am really grateful to the owner of this website who has shared this enormous paragraph at at this place.

  87. I was extremely pleased to uncover this site.
    I want to to thank you for ones time due to this wonderful read!!
    I definitely liked every part of it and i also have you bookmarked to see
    new stuff on your site.

  88. What’s up, I desire to subscribe for this website to obtain newest updates,
    so where can i do it please assist.

  89. After exploring a number of the articles on your blog,
    I really appreciate your way of blogging. I saved as a favorite it to my bookmark webpage list and
    will be checking back soon. Please visit my website
    too and tell me how you feel.

  90. Hello Dear, are you in fact visiting this web page daily, if so afterward you will without doubt take pleasant experience.|

  91. Hey terrific blog! Does running a blog like this require a great deal of work?

    I’ve absolutely no understanding of computer programming however I was hoping to start my own blog in the near future.
    Anyhow, should you have any ideas or tips for new blog owners please share.
    I understand this is off subject however I just wanted to ask.

    Appreciate it!

  92. Wow, that’s what I was searching for, what a material!
    existing here at this web site, thanks admin of this web site.

  93. It’s difficult to find well-informed people about this subject,
    however, you seem like you know what you’re talking about!
    Thanks

  94. Outstanding quest there. What occurred after? Thanks!

  95. And this is an investment risk price taking.

  96. Hi to every one, it’s really a nice for me
    to pay a visit this web page, it contains important Information.

  97. This is true for investment advice as well.

  98. All sorts of investments include certain risks.

  99. A financial advisor is your planning companion.

  100. Now it is time to pick your particular investments.

  101. Buyers do pay direct and oblique costs.

  102. All varieties of investments come with sure risks.

  103. That is true for funding advice as nicely.

  104. Monetary advisors enterprise is people enterprise.

  105. Albany Towing Services
    310 Sheridan Avenue #1
    Albany, NY 12206
    (518) 203-1506 Particular vehicles need special towing vans.

  106. That is true for investment advice as nicely.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Post Navigation